TGU + KETTLEBELL SWINGS
4kg + 10kg
265 swings

For time

• 400-meter run
• 75 double-unders

A: 2,5km run warmup
B: 2 rounds
3 min amrap
10 FC Lunge walk
10 Push ups
1min rest
3min amrap
10 alternating Kb Snatch
10 FLR Burpees
1min rest
3min amrap
10 alternating Kb Gorilla rows
10 Goblet squat
1min rest
3min amrap
5x/arm SA Kb press
10 Double Kb swing
1min rest

5 - 5 - 5 @40-50-60% (+5kg edelliseen)
laske painot: 90% of 1RM

LÄMMITTELY
12 min
6-8 kcal laite
8+8 olkapää kosketukset lankussa
6 mittarimato
12 kehonpainokyykky

VOIMA
Maastaveto 3x15
Kulmasoutu 3x15

CIRCUIT
Kehonpainolla
3x35s./15s.
1. Toispolviseisonnassa ylävartalon kierto oik.
2. Toispolviseisonnassa ylävartalon kierto vas.
3. Etunojasta silmukka
4. Askelkyykky eteen-taakse
5. Burbee
6. Lantionnosto/pöytänosto/rapunosto

Bench Press

• 4x4 (1s pause) *rir 1-2 *rest 3min between

Pulling

3x Superset:

• 5 Weighted Chin Up
• 20m Sled Pull (hand over hand)

*rest 3min between rounds

EMOM 16

1: 40s Max Reps Strict Press @20kg
2: 40s Max Reps Wall Walk
3: 40s Max Reps Push Up
4: Rest

Accessories

3-4 Rounds:

• 15-20 Banded High Pull
• 10/10 KB Gorilla Row
• 20 Band Pull Apart

*rest as needed

Supersetx3
A) Landmine pressx6-10/hand
B) 1arm bicep movement you choose x6-10/hand

5 - 3 - 1+ @75-85-95% (+5kg edelliseen)
laske painot: 90% of 1RM

10 min E2MOM:
• Max UB Bench Press BW/75%BW
• Max UB Strict Pull-up
Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time

35' AMRAP w. partner

600m row
50/50 DU
40 H2H KB swing @ 24/16
30 partner wall ball
20 burpee pull up
10/10m bear walk